10 min Skill Work “you pick your weakness”

For Time:

50 Burpee

10 Double Unders

40 Burpee

20 Double Unders

30 Burpee

30 Double Unders

20 Burpee

40 Double Unders

10 Burpee

50 Double Unders

quarter of a mile in 2:00 minutes for warm up.

4 rounds for time

8 SDHP @ 55 lbs
8 Barbell Rollout
8 One-Arm DB Press (each arm) 20 lb
8 Knees to Elbows

6 miles total (1mi WU, 3x1600m repeats w/ 800m rest, 1mi CD)
Total time: 51:17
Avg Pace: 8:33
Calories: 859

1mi WU: 9:13
1st 1600m: 7:24
800m: 4:35
2nd 1600m: 7:19
800m: 4:55
3rd 1600m: 7:19
1mi CD: 10:36

http://connect.garmin.com/activity/140119588

Annie
50-40-30-20-10
DU
Sit Ups

21-15-9
Deadlifts 225
Handstand Pushups

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

3-3-3-1-1-1

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Scroll for scaling options.
Post heaviest load for the snatch, clean and deadlift to comments.

Compare to 150311.

"Jack" AMRAP in 20min. of:

10 push press at 115lbs/75lbs
10 kettlebell swings at 1.5pd/1.0pd (55lbs/35lbs)
10 box jumps at 24"/20"

3 rounds for time:
800m run
50 GH back extensions
50 GH sit ups